Find you 3RM for push jerk.

EMOM 20
60/40kg

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press Behind the neck

Find technical max in the following complex:

3-Position Clean + Push Jerk

Box squat 3x3

5x10 Back Squat

• Start with 50% of 1RM and build up to heavy 10
• 3min REST between sets

4 kertaa shoulder press 60-70% 5RM shoulder press max:

12 - 12 - 12 - 12

Lepää 2 min.

REST or active recovery: easy walk, run, swim, bike etc. (zone 1-2)

Find 3RM in 15min!

then 3 x 3 @ 90%

Deadlift 4 x 6

• every rep from dead stop

6 rounds for time:

3 Squat Clean 60/40kg
1 Push Press
3 Squat Clean
1 Push Jerk
3 Squat Clean
1 Split Jerk

Rest 1:30 after each round

TC 15min!

Score is total time!